TWTW: 7 - 13 June 2010

Monday 7 June 2010

Workout:

Bike: 60 mins - easy miles ("EM") L12, steady state EM; approx 32km

Run: 40mins E pace (9:20-9:50mins per mile), 1.0% incline
5 min walking warm up @3.5mph

30 mins @6.1-6.3mph (9:50-9:30mins per mile);

last 2 mins at 7.0mph 5 mins walking cool down @3.5mph


Treadmill Walk: 10mins @5.5kmh with 1.0% incline

Today's session felt surprisingly good. I was a bit apprehensive to start (i.e. thinking I would be exhausted, pushed too hard, etc.), but quickly found myself thinking "this isn't too bad". I was definitley pushing harder on the bike than I have before when doing "easy miles", I managed L12 for the duration of the 60mins, with an average speed over 30kmh. Moving from the bike to run was ok, I didn't really feel the "jelly legs" so often referred to, maybe I wasn't pushing hard enough on the bike, or maybe it was the 5min walking warm up that helped to get my legs fit to run? Don't really know.


I realise it's only day one of my "new programme", but already I feel like I'm making improvements and on my way to better results! Maybe not quite an age group win (well at least not until I'm a whole lot older and my age group has far far fewer super fast competitors!), but better than before, which, in my books, is good!

Tuesday 8 June 2010

Workout:
Bike: 90 mins - EM - 6x[8min SS with 5min RBI]

10 min warm up; L10/11

[8 min SS interval; L16 with 5 min recovery L12] x3

[8 min SS interval; L15 with 5 min recovery L12] x3

Remainder of 90mins, EM on L12

Treadmill Walk: 10mins, 5% incline @ 3.5-3.8mph

W/S:

Single leg press - [15kgx15 reps] x5 sets
Chin ups ("CU")

Body weight ("BW") CU - x4

Assisted chin ups ("ACU") with 5kg x5

ACU with 12kg x6

ACU with 19kg x8

Pull ups ("PU")

Assisted PU ("APU") with 12kg x 2

APU with 19kg x 5

APU with 26kg x 5

Oops, it seems I didn't make it to the pool (again!). Guess it's true what they say about people spending the least amount of time doing the discipline they like the least. Don't get me wrong, it's not that I don't like swimming, it's just that I seem to prefer swimming more in the "cooling off from baking myself in the sun while sipping cocktails" way than in the first bit of a triathlon sort of way. That said, from looking at the times of the people finishing significantly higher than me in my age group, it's blindingly obvious that they are MUCH better at the swim (not to mention the bike and run…). I could of course be wrong, but because so many people seem to be weakest at the swim, it would seem that if you can do really well (or at least significantly better than I HAVE done…(so far...) in the swim, you put yourself "ahead" in terms of a better overall time - adding to it with a strong bike and run.


So…I suppose it would make sense for me to focus a lot more on improving my swim - heck, maybe even make it to a "big pool" to do lengths longer than that permitted in our "glorified bathtub"!

The bike session was good and most definitely tougher than what I've been doing. Hoping it pays the relevant dividends in terms of improved time on the bike (not to mention making my jeans fit better!). I hadn't really planned on doing weights today, but just sort of felt like frying my legs that little bit more, and there's just something about chin ups and pull ups! I don't know about you, but I find it so incredibly impressive to see people being able to do bodyweight pull ups. Not really too sure why (beyond them being great exercises), but I've decided I want to be able to do a "respectible" number of body weight chin ups and pull ups. With this in mind, I think I'll work on doing a few at the end of my other sessions. Not too sure it will add a great deal to my tri performance (though I suppose it could/might), but pretty sure it will help me LOOK better in a tri top….



Wednesday 9 June 2010

Workout:

Run: 60ish mins (think maybe it was a bit more; the below is my best recollection of what was a pretty intense session)

5 min walking warm up @3.5mph 5 min jogging warm up @6.1mph
Speed Intervals

A. Increasing Time

30 sec @7.1mph (8:27mins per mile) with 1 min RBI at 3.5mph


60 sec @7.1mph (8:27mins per mile) with 1 min RBI at 3.5mph


90 sec @7.1mph (8:27mins per mile) with 1 min RBI at 3.5mph


2mins @7.1mph (8:27mins per mile) with 1 min RBI at 3.5mph


2.5 mins @7.1mph (8:27mins per mile) with 1 min RBI at 3.5mph


3 mins @7.1mph (8:27mins per mile) with 1.5 min RBI at 3.5mph


3.5 mins @7.1mph (8:27mins per mile) with 1.5 min RBI at 3.5mph


4.0 mins @7.1mph (8:27mins per mile) with 2 min RBI at 3.5mph



B. Increasing Speed

60 sec @7.1mph (8:27mins per mile) with 1 min RBI at 3.5mph


60 sec @7.5mph with 1 min RBI at 3.5mph


60 sec @8.0mph with 1 min RBI at 3.5mph


30 sec @8.5mph with 1 min RBI at 3.5mph


30 sec @9.0mph with 1 min RBI at 3.5mph


30 sec @9.5mph with 1.5 min RBI at 3.5mph


30 sec @10.0mph with 1 min RBI at 3.5mph

5min jogging cool down @6.1mph


W/S:

Single leg squat

Stability ball press up

Bulgarian split squat

Horizontal cable (using straight bar) row

Overhead squat (using weight plate over head)

Single arm snatch

DB curl and press

Pull Ups

BWx1; APU (2.5kg-26kg weight assist)

Despite feeling (maybe) a teensy bit tired this morning, I cracked on with my planned run (think it was the new trainers that gave me that extra little nudge to the gym...any excuse for new trainers!!). I'm not entirely sure why, but I did the intervals above instead of the 3x1mile repeats at 8:30min per mile I was "supposed" to do; maybe I'll give the 8:30 miles on Friday. I'd like to think that doing some intervals is better than doing no intervals. That said, I suppose I should be focusing more on extended intervals (as opposed to 30 second intervals), which I would think will be more beneficial come race day (though the 30 second sprints will be useful for running to catch the bus that always seems to start accelerating as I approach...).


Today's weights (save for the pull ups which are on my "must do" list) were based on some stuff I pulled from one of the Carmichael books I got yesterday from one of C's workmates (another great big thanks to said workmate!!). Although I quite enjoyed them, I think they took quite a bit out of me, and as C's workmate (and several authors) have said, it's probably not a great idea to focus too much on weights "during the season" as it may interfere with my recovery and speed (two things I am most definitely not looking to interfere with!!). But then again, some other "authorities" suggest that doing 1 or 2 weights sessions a week can be really beneficial. What to do, what to do?? Given I'm looking to drop of my "surplus" muscle, maybe it makes sense to give them a rest for a while - say 2 weeks and see how I get on. That said, I'm sticking with the pull ups!



Thursday 10 June 2010

Workout:

Bike: 85 mins

10 min warm up - L10-12


A. Steady State Intervals ("SSI")

5x [8:5 SSI - i.e. 8mins hard (L15-16) with 5min recovery (L10)]


B. Sprint Intervals ("SI")

2x [1:1 SI - i.e. 1 min sprint (L13-14) with 1min recovery (L10)]

2x [30sec:30sec - 30 sec sprint with 30 sec recovery]

A pretty tough session if the sweat puddles under the bike were anything to go by! That said, todays session was shorter than most of my sessions. I'm not entirely convinced, but I might just be coming 'round to the idea (and benefits of) doing a slightly shorter, but more intense session. I'm sure I'll still do some longer sessions, but maybe (just maybe) I don't need to spend as long as I've been spending in the gym? Hmm…



Friday 11 June 2010


Workout:

Run: 60mins

10 min warm up - 5 mins walking @3.5mph; 5 mins jogging at 6.1mph (9:50 min per mile pace "mpm")

6x [1000m repeats with 1 min RBI @3.5mph]

1st - @6.7 (8:57 mpm)

2nd - @6.7 (approx 8:57 mpm)

3rd - @6.7 (approx 8:57 mpm)

4th - @6.7 (approx 8:57 mpm)

5th- @6.7 (approx 8:57 mpm)

6th - @7.0+ - the end was in sight so I really went for it!

W/S:

PUs/APUs

BWx1, adding one plate and increasing by one rep, up to 10 reps

Leg Press - 3x20 reps

CUs/ACUs

starting with top weight (i.e. most assistance) in PU pyramid, work down the pyramid - i.e. 10reps, decrease weight, 9 reps, etc. to 1 (or as low as you can go!)
Leg Press - "burnout" - 40reps (35kg), 15 second pause, then 10 more reps! DB bench press - 1x25reps


Whew! A really good (if rather difficult!) session. Quite "enjoyed" (in the sense I felt like I was really working and accomplishing something) the run, but goofed on the first work interval, running a mile (i.e. 1600m) instead of 1km, it was only when I was trying to figure out how I would manage to get all the intervals and recovery done in 60 minutes that it occurred to me that a mile is significantly longer than a KM (1600m vs 1000m!!)! Good thing I'm not the one setting out the run or bike course anywhere!!


I'd like to think I'm getting faster and stronger on the run, but am not really too sure. I suppose (1) it's only week two of the "new programme" and (2) I'll only know for sure come race day!

Pull ups, chin ups, leg press and bench press - just a bit of extra fun for the day; hadn't really planned on it (save for the PUs and CUs), but….



Saturday 12 June 2010

Workout:


Bike: 120 mins - EM

120 mins EM, L12/13


Rowing: 10 mins

L10 - 5mins - reasonably hard effort, but not crazy, full out effort

1 min rest/recovery

L9 - 5 mins - same effort as above


CUs/ACUs - assorted (i.e. BW and increasing assistance)


The weekend! I woke up with a slightly scratchy throat, but otherwise felt fine (i.e. no coughing, or stuffy, blocked up head) so think it's just a one-off, not that I'm coming down with anything. Today's session wasn't particularly challening, but I'd like to think it was still a good session. From the various things I've been reading, I'm increasingly convinced that it's important to take it a bit easier sometimes, not to always go full throttle in the gym, to the point of feeling like you're going to collapse - that sometimes it's a good idea to have a more relaxed session - still being active, but not bust-a-gut type active. Maybe I'm just trying to find a justification for cutting back and doing a bit less (get lazy?), or maybe I'm opening my mind to training in a different way?


No real reason for adding rowing to my session today other than just feeling like it, mixing it up a bit. It really is a great exercise, and purportedly one of the best for increasing your cardiovascular fitness (not to mention getting lean!), so it's got to be a good thing. Think I might work a few rowing sessions into my workouts next week and see how I get on (previously I've found that it can aggravate my back a bit).




Sunday 13 June 2010
Workout: "Rest Day"

Hard to believe (to those that know me and my gym obsession...), but I actually took the day off! My throat continues to feel "scratchy" and now my head is feeling slightly congested, my nose slightly stuffy. Unless the guilt gets to me later (which I'm thinking it wont...), I think I'm just going to spend the day resting, relaxing and eating plenty of crap on the sofa! No doubt I'll wind up beating myself up tomorrow morning when I jump on the scale, but hey, a bit of crap every once in a while is good for the soul - if not the butt and thighs...

The week that was ("TWTW"): 31 May - 6 June 2010

Monday 31 May 2010

Workout: RACE DAY! - Thames Turbo Race #3

Swim - 13:41 (45th in age group)
Bike - 44:43 (14th in age group)
Run - 28:51 (36th in age group)
Total - 1:27:15

Second tri done and dusted. Thankfully I managed to go faster than last time, improved my swim and T1 transition (despite doing only the first 2 lengths as crawl before once again (!?$%@!) switching to breast stroke), a bit slower on the bike (it didn't feel like a good bike when I was out on the course) but a bit faster on the run T2 transition.


All in, I improved my time by about a minute 30 seconds - not a great deal, but I did manage to improve, so I suppose I'm happy. Not quite the 5 minute improvement I was looking (not to mention hoping) for, but maybe that wasn't entirely realistic? Not sure. C also improved her time, and is now getting far too close for comfort - I most definitely need to get faster (or hope she slows down! (which of course I wouldn't wish for...))! What amazes me is that she doesn't train nearly as much as I do, yet STILL manages to post some reasonable times - maybe it's her considerably greater time spent "resting and recovering" (read "time under the duvet")!? It does make me wonder if maybe I do too much training, such that my body is in an almost constant state of trying to repair and get stronger, only for me to crack on with the next session before my body has had sufficient time to fully recover. Sort of dancing on the edge of the "overtraining cliff" - if not hanging by my finger tips!


With the possiblility that I'm overtraining in mind, I'm going to try a slightly different approach to my training over the coming weeks. I've got 13 weeks until Thames Turbo Race #4 (which it looks like we'll now be able to go to! Yahoo yippee!) which is more than enough time to try a new programme, see what sort of changes I note (whether good or bad) and if bad, regroup and refocus. My plan is to try a slightly modified approach to training for the next month or so, giving myself ample time to switch it up if I'm not happy with the direction the new programme is taking me. Given improving my overall time by 5 minutes is probably a tad on the ambitious side (nothing wrong with ambition, but I don't want to set myself up for disappointment either!), my current thinking (which of course is subject to further revision) is to try to go sub 1:25 - so roughly another 2 minute improvement; think that should be more than doable (assuming no major technical/mechanical problems on race day of course). In terms of "takeaways" from this race, I'd say:
(1) push but don't push too hard in the swim;
(2) keep calm in T1 but get on with it - not the time to chit chat/dilly dally;
(3) work on pushing harder on the bike; consider more aero time;
(4) keep the cadence up on the run; and
(5) try not to eat 12 chocolate digestives the day before race day - hardly an ideal way to "carb load"!



Tuesday 1 June 2010

Workout:

Swim: 45 mins
Steady state breast stoke - just trying to loosen everything up and relax (not to mention burn off some of the crap I ate after yesterday's race!!)

Run: (trying new programme for first time)
5min walking warm up at 3.5mph, 1% incline
5min warm up jog at 6.0mph - - feeling utterly exhausted so bailed on run to do a treadmill walk on an incline instead

Treadmill walk: 35 mins at 5.5-6.0kmh at 10-15% incline

W/S:

Leg press - 25kgx10; 35x10; 45x10; 55x10; 65x10; 75x10;

Calf press - 25kgx10; 35x10; 45x10

Leg extension - 15kgx10; 35kgx10; 45kgx10; 55kgx10

Once again, I'm utterly shattered (despite taking a 2 hour nap yesterday after the Tri). Maybe it's the margaritas, maybe it's the effort of yesterday, either way, I'm utterly cooked. The cake is not only overcooked, but burnt! That said, I thought a bit of a session in the gym was a good idea - in hindsight, maybe not my brightest idea. I wound up spending the rest of the day exhausted and cranky; opting to hit the hay at 8:30pm. Pretty sure this was my best decision of the day.



Wednesday 2 June 2010

Workout:

Run (once again trying the new running programme (although slightly modified to incorporate some training principles from another programme))
2 min walking warm up at 3.5mph, 1% incline (for all of run)
13mins @6.1mph (9:50mins per mile pace)
17mins @6.2mph (9:40 mins per mile pace)

Bike: 30 mins, steady state on Level 11

W/S: full body "Tri Weights"

3 total sets, broken into 1 set of 10 reps as "warm up", followed by 2 sets of 10 reps using increasing weight
1 - leg press
2 - lat pull down
3 - seated row
4 - leg extension
5 - chest press
6 - chest fly
7 - leg curls
8 - bicep curls
9 - tricep curls
10 - calf press
11 - DB lateral raise
12 - DB pullover
13 - shoulder press (using Olympic bar)
14 - bicep curls (using Olympic bar)

I'm feeling a great deal better today than I was yesterday; guessing the extra sleep has helped enormously. The run felt pretty good, and I think "easier" now that I'm trying to keep track of my cadence. I'm generally counting 45 foot strikes in 15 seconds, so that puts me pretty much bang on 180. I'll be interested to see how paying attention goes/works when I'm running faster times (i.e. the tempo pace workouts I've got planned for later in the week). Really enjoyed doing the weights again, but hoping I don't see myself putting on lots of muscle. I know that women don't (generally speaking) have the physiology to gain the masses of muscle that guys can, but I also know that I'm a women that tends to put on muscle pretty easily. The plan I'm intending to follow calls for strength training twice a week. I'll give it a go for a few weeks/a month and see how I get on, if I start turning into a "Hulkette" the weights will most definitely have to change!



Thursday 3 June 2010
Workout:

Bike: 2 hours - easy (L11) steady state

S/W:

Pull ups
Body weight - x3
Assisted with 5kg x4
Assisted with 12kg x5
Assisted with 19kg x6

I'm continuing to feel better, and definitely more rested than Tuesday. That said, I'm feeling the effects of yesterday's weight session; in particular I'm rather sore in the chest and lats. Should have swam today, but just didn't feel like it. In hindsight I'm glad I didn't as "Mr Swim Too Close"(same clod who "created a lane a 3rd lane" weeks ago; fair to say he's up for the "BPINTA Award" (i.e. the biggest pain in the ass award) was already in the pool when I got to the gym (clearly my altercation with him last week caused him to set his alarm earlier). My weight is dropping a bit; very much hoping the consequences of what can only be described as a "feeding frenzy" following Monday's tri will be gone by the weekend. Although I'm very much enjoying my training, I'm also sort of "relieved" that the next scheduled event is roughly 12 weeks away (unless of course we find another event before then...) - time to back off a bit (even if only a little bit) before regrouping and focussing on improving and making some gains. I can't believe I'm actually thinking about backing off a bit...strange (for me) but true. I'd like to think a bit of regrouping and then I can REALLY push it in training....



Friday 4 June 2010

Workout:

Run: 60mins, 1% incline; a bit more than 9km
10 min warm up - 5 mins walking at 3.5mph and 5mins jogging at 6.1mph 6x 5minute repeats (because there was no way I'd be able to do the 3x8:30 min per mile mile repeats JD's programme called for!!)
5mins at 7.1mph with 2 minute walking recovery at 3.5mph
5mins at 7.0mph with 2 minute walking recovery at 3.5mph
5mins at 6.9mph with 2 minute walking recovery at 3.5mph
5mins at 6.8mph with 2 minute walking recovery at 3.5mph
5mins at 6.7mph with 2 minute walking recovery at 3.5mph
5mins at 6.6mph with 2 minute walking recovery at 3.5mph

W/S: full body "Tri Weights"

1 - leg press - 5x12reps
2 - lat pull down - 5x12reps
3 - chest press - 5x12 reps
4 - calf press - 5x12reps
5 - leg extension - 5x12reps
6 - seated row - 3x12reps
7 - chest fly - 3x12 reps
8 - shoulder press (using Olympic bar) - 2x12; 1x10reps
9 - bicep curls (using Olympic bar) - 2x12; 1x10reps
10 - tricep rope press down - 3x12reps
11 - dead lift - 3x12reps

Whew! A VERY tough session. I feel sort of bad that I wasn't able to do the mile repeats, but as soon as I started running what was supposed to be the first mile repeat at "T" pace (i.e. tempo pace), which in my case is 8:30 min per mile, it became pretty obvious that there was no way I'd be able to hang on for a full mile, let alone 3 repeats of a mile! So…I decided the best way forward was to try to incorporate the idea or training protocol to some extent, meaning I did 5 minute repeats, with a 2 minute walking recovery in between. As I wasn't running a full mile, I decided to increase the number of repeats from 3 to 6. Needless to say, it was a much MUCH more challenging run session than I've had in a long time. Who'd a thunk running at 8:30mins per mile would be so difficult? Certainly not me! I'd like to think that with continued training and effort it will get easier - heck, I might even see my pace get faster! Can hardly wait until it's time to do a session using "I" (i.e. interval pace) pace - a "blistering" 7:48 mins per mile...at least that's how I suspect it's going to feel given my current training and fitness -get back to me in 12 weeks!) Second session of weights this week, enjoyable, but still somewhat concerned it's going to see me gaining more muscle and weight - very much NOT my goal - even if it's "toned weight"!



Saturday 5 June 2010

Workout:

Run: 40 mins, 1% incline
5 min walking @3.5mph warm up, 5 min jogging w/u at 6.1mph
10mins @9:40min per mile pace
10mins @9:30 m.p.m pace
10 mins @ 9.20 mpm pace (though I did push it faster/harder towards the end)


Bike: 60 mins, L12 "Hills" programme - 30km


A good session. The run was definitely challenging, but it felt good to push things harder than I have previously - even if it left me pretty cooked. Used my new Saucony Hurricane's for the run - felt nice and comfy, and thankfully no hotspots/blisters! The bike was ok, but not today's "priority session" (which was the run), but I do think I'm going to be sure to work some hill type training into both my bike and run sessions (with the intention of developing more strength and power and all that...). I thought about swimming as well as running and biking, but, in the interest of not doing "too much" (not to mention not spending what looks like a hot and sunny day napping off my gym induced exhaustion!) I gave the swim a miss (which really wasn't a tough decision!). I think tomorrow's priority session will be bike, with maybe a swim thrown in after. Then again, I might take a rest day...then again, something about pigs and wings comes to mind...



Sunday 6 June 2010

Workout:

Bike:
TCS Field Test - 13mins
1 min FastPedal
1 min easy spin recovery
2 min FastPedal
1 min easy spin recovery
1 min PowerInterval - L16
2 min easy spin recovery
1 min PowerInterval - L17
4 min easy spin recovery

TCS Test
1st 8min effort - as hard as possible
10min easy spin recovery
2nd 8min effort - as hard as possible

30min, easy spin recovery

Treadmill walk: 30mins at 3.7mph, 0-10% incline

So much for a rest day. That said, although today's session was pretty intense, it was for a much shorter duration than my usual or typical weekend marathons. Just over 90mins as opposed to 3+ hours I've frequently done on weekends.

Yesterday I got Chris Carmichael's "The Time-Crunched Cyclist" and spent most of the day reading it cover to cover. As coach to Lance Armstrong, I'd like to think he knows a fair bit about how to put a cycling programme together. Admittedly Armstrong is an incredibly hardworking and gifted athlete, but at least some of his success has got to be down to the programme put together by his coach. The central idea behind the Time-Crunched Cyclist is high intensity training, for shorter periods of time than you would find in a "typical" cycling programme - i.e. no 5 hour rides. Carmichael's intention is to provide a programme that will allow someone with commitments beyond cycling (i.e. work, family, etc.) to train hard and reap the benefits of his programme without having to do nothing but cycling (i.e. no need to cycle 20+ hours a week). I may very well be wrong, but I'm thinking that incorporating his programme into my Tri training may very well improve my bike time. The programme looks pretty intense, but at the same time seems "doable". Central to his programme is training at the right intensities (whether in terms of heart rate and/or power (i.e. watts)), which means doing the "field test" (see above) to obtain your current data, which you then use to calculate various training zones which you will use for the various types of training included in his programme.

Given how much improvement I noticed when I was doing the Turbo Training programmes, I'm pretty sure upping the intensity via the TCS programme will be just the ticket to a faster, stronger bike. The test itself was pretty challenging (fair to say I was really sucking wind on the last few minutes of the two 8 minute effort tests), so I'm guessing the programme is going to push me pretty hard. Sounds good.

Think the new programme is coming together nicely, Carmichael's programme for the bike, Daniels' programme for the run, now to figure out/find something for the swim - a jet ski would be nice, but I'm guessing not permitted...

The week that was: 24 - 30 May 2010

Monday 24 May 2010



Workout:

Bike: 60 mins "Power & Strength" programme
5(hard)/5(easy)mins - L15/L10 30mins,

30mins steady state, "easy pedal", L10/11

Complexes:

back squat
Romanian D.L
bent over row
shoulder press
bicep curl
forward lunges
calf raises
(10reps all exercises - first circuit 20Kg (i.e. empty Olympic bar); second and third circuit with 22.5kg)


Bike: 10mins, steady state (but sustained hard effort), L12

Feeling much more rested and recharged (must have been yesterday's medicinal Mojito's…). I had planned on swimming today, but just didn't feel like it, am telling myself I'll swim tomorrow. Think it's coming together for next week (i.e. Thames Turbo Race #3). That said, I know I've got to continue working on my swim as well as ensuring my legs are "run ready" after the bike.



Tuesday 25 May 2010

Workout:

Swim: 30mins
Warm up of 10 lengths of each of breast stroke ("BS") and crawl ("C"), then 1-10 pyramid (i.e. 1 length of BS, 1 length of C, 2 lengths of BS, 2 lengths of C - from 1 to 10)

Run: 5km - 29:36mins - 1%incline
Started on 6.3mph - no "walking warm up" - felt really hard (not sure why) - started doing "effort pyramids" (i.e. 1 min at 6.5mph, 2 min recover @6.0mph, 2mins @6.5, 2mins@6.0; 3mins@6.5; 6mins@6.0

Bike: 60mins - 32km+ - L12

I think my swim might actually be getting better! I quite enjoyed (something I never thought I'd say about swim training!) today's length pyramid; I'll definitely do this again. Not too sure why the run felt so hard today, but it did. Slightly disappointed in my run, as I very much wanted to better my previous 5km TT (which is hardly anything amazing in my books!). I really thought today's run would be faster, if only as a result of cuting out the 2 minute walking warm up I did in my last run TT. Maybe it was a function of having done a 30minute swim before the run (when I did my last run TT it was the first element of my workout, so (at least in theory) I was "fresh"). Despite finding the run hard, I tried to keep the pace up by doing the effort pyramids, but my overall time was STILL slower. Drat. Double Drat. Maybe I was just in a "pyramid" sort of mood today, but I liked doing the effort pyramids on the run - think I'll work them into my programme (with the aim of running faster). I didn't find the bike too bad, though I did sweat up a storm - left some rather large sweat puddles (if not lakes!) on the floor under (and behind) the bike. I so HATE the way my tri shorts "drain" when I bike after swimming - I can only hope that my fellow gym goers don't think I've had a "bladder related incident"...




Wednesday 26 May 2010


Workout:


Run - 52 mins, 1% incline (cut my planned 60 mins so I could snag the remaining bike)
5 min warm up, followed by "interval buildups" at 1% incline
30 sec effort with 60-120 sec walking (at 3.5 mph) recovery
60 sec effort with same recovery as above
90 sec effort with recovery as above
120 effort with recovery as above

First interval buildup or pyramid the effort interval is done at 7.0mph; the second pyramid is done at 7.5mph


Speed intervals - 30 second effort with 60 sec recovery (walking @3.5mph)
7.5/.7/8.0/.2/.4/.6/.8/9.0mph/.2/.4/.6/.8/10mph/.2/.4


Bike: 30 mins, steady state, L11


W - Leg complexes:
20 squats
20 alternate lunges
20 jumping lunges/split squats
10 squat jumps
each exercise done one after the other; 3 rounds - whew!!


Treadmill walk: 15mins, 10% incline at 5.5mph


W

DB chest press - 12kgx15/14x10/16x10/18x6
O-bar shoulder press + O-bar bicep curl - 3 sets of 10 reps




Thursday 27 May 2010


Workout:

Workout? What workout! For reasons unknown, I woke up utterly exhausted. So exhausted that I decided to give the gym a miss, which, for me, is HIGHLY unusual. Maybe it's an accumulation of fatigue, maybe I'm coming down with something (please oh please tell me I'm not coming down with something!!), or maybe, as a good friend said, "maybe you're just having an off day; you are human". An off day? Me? Ok, I'll cop to being human, but having an off day? Hardly. Suppose it doesn't really matter (so long as I'm not coming down with something!). Bottom line, I actually listened to my body and took the day off. Hard to believe, but true! I'm sincerely hoping I feel better tomorrow.



Friday 28 May 2010


Workout:


Thankfully I felt much much better today when I woke up; maybe it is true what they say (i.e. about your body needing rest?!?!)?!


Swim: 35mins

10 length warm up for each of breast and crawl, then "length pyramid" of breast and crawl for lengths of 1-11.


Bike: 60mins, steady state on Level 11


W/S: DB complexes
With 10kg DBs
DB squat
DB Romanian Dead lift
DB Bent over row
DB alternate shoulder press
DB bicep curl
DB alternate chest press (aka "guard attack")
press ups
reverse lunges with DBs
squat jumps with DBs
weighted swiss ball crunch with DB (1x10kg)
3 circuits of 10 reps of each exercise (save for reverse lunges (10 total) and squat jumps (5 total))


A good session; maybe a bit too much so close to "race day", but it's me trying to deal with stress and probably being just a (teensy) bit obsessive...



Saturday 29 May 2010


Workout:


Bike: 40km - approximately 81mins on Level 11, steady state

Run: 34mins total, 1% incline
10min warm up at 6-6.2miles per hour
2mins @6.8mph with 2 min walking recovery at 3.5mph
2mins @7.1mph with 2 min walking recovery at 3.5mph
2mins @8.1mph with 2 min walking recovery at 3.5mph
2mins @8.1mph with 2 min walking recovery at 3.5mph
2mins @8.1mph with 2 min walking recovery at 3.5mph
2mins @8.1mph with 2 min walking recovery at 3.5mph

Swim:
10 length warm up for each of breast and crawl,
"length pyramid" of breast and crawl for lengths of 1-12;
5x5s (i.e. 5 lengths of each of breast and crawl x 5 sets).


Getting a bit nervous about the upcoming race, but really pleased my swimming seems to be better. Here's to hoping I don't panic in the pool and revert to doing the entire swim using breast stroke! But…if I do, I now know it's not the end of the world(though I of course do want to "one day" do the entire swim section with crawl!) The run session is based on something I pulled from one of my many books ("Daniels' Running Formula" by Jack Daniels (and NO, I kid you not, his name really is "Jack Daniels" as in the rockstar bourbon!) - probably not the best idea to do it so close to race day, but hey, it's me and I'm a total sucker for a new programme (particularly when it promises to make me run faster)! One of the main points I took away from my really quick skim of the book is to try to up my cadence - apparently top class runners will generally have 180 foot strikes per minute, "simply" lengthening or shortening their stride to run faster or slower. I took note and gosh gee, I think it works! Increasing the number of foot strikes apparently reduces the "air time" which means less pounding on your legs (knees, ankles, feet, etc) which (should) mean your legs don't get as fatigued. Less fatigued legs and finding it easier to run at a faster pace?? If so, it's most definitely for me!



Sunday 30 May 2010


Workout:


Bike: 90mins - approximately 40ish KM
steady state, level 11


Swim:
5x5s - (i.e. 5 lengths of each of breast and crawl x 5 sets).


'Twas the day before race day, and I should have been resting, but…I wasn't. Instead, I did an "easy" bike and swim session, more in the interest of calming my nerves and getting into the right head space than any desire to get fitter or faster prior to tomorrow's race. Here's to hoping it all comes together on race day!

The week that was: 17-23 May 2010

Monday 17 May 2010

Workout:

Bike 90mins - "Power and Strength" programme - 4(hard)/6(eas)mins - L15/L10 after a 10min easy warm up

KBs(12Kg)/W's(8kg DBs) - 2 arm swing, Around the World, alt. shoulder press, "guard attack", db row, swiss ball crunch [2 circuits of 15 reps]


Back to work after a week's holiday where I did virtually no exercise (except a few swimming workouts (the pool was bigger, but required a bit more "navigation" as a result of (1) it being curvd, (2) kiddies and biddies getting in the way!), which for me, is VERY strange. Think I feel good about having taken a break - even if my weight is up a bit! (likely more a result of the chips and ice cream (not together!!) than the lack of exercise…)


Tuesday 18 May 2010

Workout:

Run 60mins
- 5x 1Km using 60s build-ups - Km's (6-6.5mph/6.1-6.6mph/6.2-6.7/6.3-6.8/6.4-6.9mph) with 2min walking recovery at 3.5mph
- Hills - 2%-6% - 1min hill at 6.5mph walking 1min at 3.5mph
- Sprints - @1% 30sec sprint/60sec recovery - 7.5mph-8.5mph

Bike: 45mins, L11 "easy"

KBs(12kg)/Ws(8kg DBs) - 2 arm swing, alt shoulder press, around the world, guard attack, bent over row, swiss ball crunch [2 circuits of 15 reps]


Whew, haven't "lost" the run - though I definitely need and want to get faster! Think I'm feeling stronger than before I went on holiday, maybe it's the rest, maybe it's psychological, either way, I'm feeling stronger and more confident about the upcoming Tri (31 May) - shame my swim is still pretty rubbish!


Wednesday 19 May 2010

Workout:

Swim: 30mins (breast, crawl, side)

Bike: 60mins steady state - (21km in 36:27mins!);

Bike: 10mins - sprint 30sec sprint(L12)/60sec recovery(L8)

KBs(12kg)/Ws(8kg DBs) - 2 arm swing, alt shoulder press, around the world, bent over row, snatch [2 circuits of 15 reps]


Got a really nice compliment from a girl in the gym today about how fit I am - talk about a major ego boost! Such a nice thing for someone to say, and absolutely made my day!


Thursday 20 May 2010

Workout:

Run:
- 5Km "time trail" - 28mins 47 seconds (but first 2 mins were "walking warm up" at 3.5mph because I forgot I was doing a time trial"!
- Hills 2min hill/1 min recovery @6.0mph, 5% to 8%
- Sprints 30-60sec sprint/60 sec recovery - @7.0mph-11mph

Bike: 30mins, steady state, L11

W/Abs: Abs wheel, knee raise, weighted (10kg) swiss ball crunch, cable "rise ups", face pull, back fly, cable chest press, assisted pull ups, rope tri pressdowns, BB shoulder press


3 weeks and I still haven't eaten a chocolate bar! I find it really weird how I've pretty much lost my taste for them since being really ill 3 weeks ago (with either food poisoning or a virus, not sure which). I do still like a bit of chocolate (as the numerous pain au chocolats I ate on holiday attest) but not to anything close to the extent I used to…weird!


Friday 21 May 2010

Workout:

Bike: 60mins steady state, L11

KB(12Kg)/Ws(9kg DBs) - 2 arm swing, alt shoulder press, around the world, guard attack, bent over row, o/h tri extension, snatch, weighted swiss ball crunch [2 circuits of 15 reps]

Bike: 30 mins, steady state, L11


Feeling a bit "flat" today - maybe it's the "first week back blues", maybe it's my body going into shock having just had a week lying by the pool doing nothing more strenuous than reading a book or raising my glass to quench my thirst with various types of libations, none of which approximated a sports drink (at least until consuming cocktails becomes a sport…)


Saturday 22 May 2010

Workout:

Swim: 30 mins (breast, crawl, side)

Bike: 90mins, steady state, "easy pedal", L11

KB(12Kg)/Ws(9kg DBs) - 2 arm swing, alt shoulder press, around the world, abs wheel, knee raise, guard attack, weighted swiss ball crunch [3 circuits of 15 reps]

Bike: 30mins, steady state, "easy", L11


Not sure why, but I felt really tired and struggled to even get going on the bike. Maybe it was the underwater "push-offs" I was doing during the pool, maybe it's an accumulation of fatigue, or maybe it's the Tia Maria and Cokes from last night...


Sunday 23 May 2010
Workout:
Bike: 120mins, steady state, L11

Probably should have been a rest day, but I just didn't fee like it (and knew I'd be likely to eat a fair bit of crap during the day…consider it "preventative maintenace"….)

1 week until the next tri...

The Tri that wasn't...

Sadly, as a result of either the tuna sandwich I had for lunch on Thurday 29 April, or some sort of virus I managed to catch, I didn't do the TT Race #2. Having been ill (I'll spare you the horrible details!!) from roughly midnight Thursday until Saturday night, during which time I managed to lose just shy of 10pounds, I thought it best not to do the race, and decided to play photographer (taking almost 300 pics! - oh the joy of digital!) and cheerleader.



As we packed up the car for C's race I sort of regretted my decision (thinking "maybe I could do this...), but came to realise that I'd made the right one when I got tired just standing poolside by the cafe! Better safe than sorry I suppose...(begrudgingly...)



Next race - Monday 31 May 2010 - Thames Turbo Race #3 - rest assured I will be staying away from tuna...

5 days before Tri #2...

Wednesday 28 April 2010:

WORKOUT:

Swim(30 mins): I am really fortunate in that I have a pool downstairs. Sadly, it's a very small pool. Not quite a "Mr Turtle" pool (i.e. plastic kiddie pool with built in slide), but certainly not something intended for hard training triathletes! I'm not sure how big (i.e. long) the pool is, but it isn't very big. I'm guesstimating that 4-5 legths of it would be equivalent to one length of the Hampton pool.

In the pool shortly after 6am, sporting my Speedo swimming cap (in "fantasy pink"!), Zoggs Speedspex Mirror Goggles (which so far, touch wood, seem to have solved my leaking goggles problem (I kid you not, I've been through at least 4 different types of goggles), Zoggs Aqua-Plugz (to avoid the dreaded water in the ear - these being new plugs to try to avoid the problem I was having with the "arms" of my Speedo ones digging into my ear when the swim cap presses on them), QR tri top and shorts. Unfortuanately "bun lady" (so named because she wears her hair up on the top of her head when swimming) beat me in (gym officially opens at 6am, but, those "in the know", know that the timer unlocks the main door a bit before 6am), meaning I wound up on the crappy side - i.e. the side with the ladder.

Warmed up with 10 lengths of breast stroke, followed by 10 lengths of crawl; then switched to alternating between 4 lengths of breast, 4 lengths of crawl. I think my breathing is getting better, but I'm not sure. I guess I'll find out for sure next Monday (i.e. Thames Turbo Race #2). About 06:15hrs "nice smelling man"("NSM") came in (not sure what cologne he's wearing, but he does smell nice!), saw that the "pool was full" (which, given its rather small size, it is if you've got 2 people doing lengths) so went into the sauna to wait. Bun lady was done about 6:20ish (early for her, she usually finishes about 6:30, but then again, she usually gets there later…). Shortly after 6:30am another guy came in (not sure I've seen him before, older guy (but not "old old") could do with losing a bit (but not heaps). "New guy"("NG") saw both me and NSM but decided that there was room for him too - plunked himself into the middle - swimming between NSM and me! While he wasn't a huge guy, there just wasn't enough room for NSM and I to swim comfortably with NG in the middle! NSM and I exchanged glances (of the "what is he doing???" sort) but carried on. NG managed to avoid making any contact with me - if he had I'm pretty positive I would have gone ballistic - him just being in the pool was cramping my space (not too mention style!) never mind any "incidental contact"! That said, I'd like to think NG understood why there was a whole lot more splash to my kick. Must try to beat bun lady in on Friday (i.e. my next swim).

Bike (60mins - Turbo Training "Combo" programme on stationary bike): Into the gym from the pool about 6:40am; put my cycling shoes on (I've taken to wearing cycling shoes on the stationary bike - finding the more rigid sole to be beneficial) and jumped on the bike to do the "Combo" programme I pulled from www.turbotraining.co.uk. The combo programme is a combination (betting you guessed that much!?!) of short hill intervals, sprint intervals and longer hill intervals. I've been doing programmes from turbotraining for the past 2 or so weeks, quite enjoy them and find they help "mix it up" on the bike - something to do other than read Heat and Now magazine (though I do still make sure to get some "H&N Sessions" in each week!). In terms of music, today I listened to some of Lee Harris' "Housenation UK" podcasts. For those of you who like House music, I highly recommend Lee's podcasts - they are absolutely brilliant - far better than a lot of the mixes I've bought (and I've bought heaps!) I'm in the process of loading an old iPod with a bunch of his podcasts, all of which provide a brilliant backing track to some focused work in the gym (new old pod to be my "gympod"). About 12 or so minutes into the programme I was sweating (having warmed up and into the first set of hill intervals) and breathing a lot harder - heart rate monitor reading about 140ish. Prior to doing the turbo programmes on the bike I found it difficult to get my heart rate up on the bike, now, doing the programmes I routinely see my HR in the 140-160 range. Fair to say I'm working a lot harder on the bike than I was. A solid 60 minutes, going 34.55km.

Run (20 mins): Wanting to work on my bike to run transition, I jumped from the bike to the treadmill (after of course wiping the bike (I SO HATE people that sweat all over the equipment (and boy oh boy was I sweating - leaving two what are probably best described as "sweat lakespuddles" on the left and right side of the bike) and can't be bothered to wipe it down!) and changing my shoes (even I, the Tri newby, know (and so far have always remembered...) to change my cycling shoes for running shoes before running). In the interest of trying to get my legs going and not feeling so heavy I started out faster than my intended 5km pace - running for 2 minutes at 7miles per hour (according to the speed on the treadmill), decreasing to 6.5mph for the next 4 minutes, running the last minute of each 5 minute block (for a total of 20 minutes) at 7.0mph or faster - save for minutes 18-19 and 19-20 which I ran at 7.5mph (or 8mins per mile). Whew. Fair to say I found it challening. Not impossible (because I did it!), but challenging. 20 minutes and approximately 3.5km.

Getting of the 'mill I noticed that my left heel was quite sore, looked down and noticed that the shoe had "bitten" my ankle - blood on my sock and on the back of my "Sinisters" - not so much that it looks like I've been attacked by a dog, but enough to look "tough and hardcore". Yay me!

Impressions: A good session. Seriously annoyed with NG "creating" a 3rd lane in the pool, to the point of my getting out, but, doing so meant I ran for 20 minutes after the bike (a good thing).

DIET:

I try to eat reasonably well, but, sometimes (perhaps all too frequently) find myself drawn to chocolate and crisps. Not necessarily in huge quantities (though I suppose what constitutes "huge" varies from person to person), maybe a chocolate bar and a small (i.e multi-pack) bag of crisps after dinner while watching tele. I suppose it's probably more of a habit than something I genuninely hunger for (though I'm not sure…).

On the advice of a personal trainer I had last year (which was, in hindsight perhaps not my best decision) I tried going really low carb but found I felt like rubbish (i.e. no energy, headaches and really (REALLY) irritiable) and soon realised that a low carb diet wasn't providing me with the energy I needed to fuel my intense gym sessions. At the time my training was more focused on lifting "big and heavy" (with carido thrown in for "good measure" and much to the annoyance of my trainer ("you're going to go catabolic doing all that cardio" being the oft heard refrain…), but with triathlon firmly on my agenda for 2010, I was keen not to give up my beloved cardio (a love which is, at times, bordering on the obsessive!). I know there's lots of information and advice out there (i.e. internet, books, studies, etc.) about low carb diets and their various benefits (weight/fat loss in particular), but for me, and my goals (i.e. triathlon) I don't think low carbs was (or is) the answer. Although I'm not a trained nutritionist, I really question the relative merits, let alone safety of trying to limit (or in some instances eliminate) a particular food group - particularly when it provides the primary source of fuel for many of your bodily functions? No doubt too many carbs (much like too much of anything isn't good (except maybe sex, money and chocolate...)) aren't good either - guess I like to think of myself as being "carb aware". By carb aware I mean that I think about what (I think) my body needs and fuel it accordingly. And yes, my body does NEED chocolate (and crisps!).

Pre-workout:
coffee

Post-workout:
1 scoop Optimum Nutrition Whey Gold Standard (Rocky Road flavour);
1 scoop MyProtein's Superfood Xs (mixed with water and orange juice); and Cheerios and soya

Mid-morning Snack:
oatcakes and peanut butter; and
Apple

Lunch:
Meditteranean Tuna sandwich on whole wheat bap;
Carrot sticks;
Apple; and
Raisins, dried cranberries and almonds

Mid-afternoon Snack:
Luna bar; and
Banana

Dinner:
"Purple Power Shake" (I'll post about what this is soon);
toasted tuna buns (i.e. toasted buns with tuna and light mayo);
bag of cheese and onion crisps.

Maybe it was the Purple Power Shake (and all the added fibre!), but I didn't even feel like chocolate after dinner! Strange (but true).

And in the beginning...

I've known about, or more accurately "of", triathlon for a long time. Amongst my many (many!) childhood memories, is lying on the floor watching television coverage of the Ironman in Kona with my mother. I can remember thinking that what they were doing was truly amazing, and informing my mother (in no uncertain terms) "one day, I'm going to do the Ironman".



Well….almost 30 years later (emphasis on "almost" please - I'm old, but not "old old") and I'm beginning a journey that I hope will one day see me in Kona (not just sampling the coffee!). Being the impatient sort of person I am, I'm hoping it won't be too long, but similarly, being the practical, rational (at least sometimes!?) sort of person I am, I know it's probably best if I wait a while before trying to swim 2.4 miles (3.86km), bike 112miles (180.25km) and run 26.2 miles (42.2km). I would say something about "learning to walk before you run" comes to mind, but in my case, it's probably more "learning to doggy paddle before you crawl"…(ok, maybe I can do a bit more than doggy paddle, but I'm not sure I'd call it a crawl either!!)


In terms of "why triathlon?", for me I think it's all about the challenge. If running a 5k, 10k, half-marathon or marathon (all things I've done in the past) is a good challenge, in my books, a run combined with a bike is an even better challenge! As to adding a swim to the mix, errr….great idea, and in my case, adding a swim definitely ups the challenge factor considerably (my typical pool related activities during the past few years having been pretty much limited to (a) sipping (perhaps too many) cocktails poolside; and (b) jumping in to the pool after hours of baking myself silly in the sun. I'm pretty positive neither (a) or (b) will provide me with any competitive advantage.


Now before you get the wrong idea and think I'm some grossly unfit, City bod with dreams well beyond her abilities, I should mention that I have been a committed "gym rat" for roughly the last 15 years. I'm typically in the gym first thing in the morning (weekends included) for anywhere from 60mins to 3+ hours, doing a wide variety of things, including "big heavy weights" (yes girls can lift big and heavy!!), kettle bells, circuit training, CrossFit, running, rowing, cycling and swimming. While I've pretty much always been active in some way (lots of competitive sport as a child - think figure skating, softball, BMX, basketball, cross country, field hockey and others I'm sure I've forgotten!) it's fair to say I'm looking for what I think is greater focus to my fitness activities; a "real" way to measure and demonstrate (what I hope will be) my improving fitness, and I'm convinced that triathlon is (for me), the perfect way to do this. Ok, so maybe it also appeals to my competitive side (ok, extremely competitive side!). Then of course there's the shopping…triathlon presents just SO MANY opportunities to shop (which of course are not always necessities), in my books, yet another plus!


In terms of my 2010 kit:


BIKE: On the bike front I've got a Focus tri bike I got last year (had planned on doing the London Triathlon last year, but, for a variety of reasons (none of which I'll bore you with) I didn't, nor any other tris (which is yet another story for another day) and a Focus Cayo 105 that I got on sale at Wiggle (such a great sale I couldn't possibly pass it by! - and no, I'm not sponsored by Wiggle - - unless of course they want to, in which case I'll insert the relevant disclaimer/notice re my interest). I like the tri bike, but am not terribly comfortable with the shifters on the ends of the aero bars - hence the road bike purchase (that and the sale allowed me to justify it in my mind - amazing the things I can convince myself I "need" or "make sense"). I'm currently much happier riding the Cayo 105 - probably down to my finding it more comfortable (i.e. not hunkered down in an aero position for protracted periods of time) more than it being a "better" bike than the tri bike. I'm sure (hoping) I'll get good use out of the tri bike at some point (apart from it being the designated "turbo bike", which admittedly seems a tad on the extravagant side…). In fairness, buying the tri bike may have been a slightly ill informed decision (but again, I got a great price on Wiggle!) in that I probably should have gone for the slightly more versatile road bike (as I did this year). I've got some clip on aero bars as well as some Crank Brothers Candy X pedals (yes, I know they're mountain bike pedals, but I've found them to be one of the easiest pedals to clip in and out of, and, in the interest of trying to keep my tumbles to the curb, road, etc.to a minimum, I've opted to go with the Candy Xs) to pimp the 105 - need to do this before the next Tri (Monday 3 May 2010) - Thames Turbo Race #2.


RUN: In terms of running kit, I've been running in Asics Kinsei's but, based on them feeling something akin to bricks on my feet during my first Tri (Monday 5 April - - an experience I will most definitely post about!), I've switched to Saucony "Grid Sinisters" - like the name, loved the price (good discount - I am most definitely the Queen of discount!), ok with the colour (they do have a bit of a "hey look at me" factor to them - which, given how slow I (sometimes) run, isn't probably the best - though I suppose it means that people might be looking/staring at me because of my really cool shoes (as opposed to my heavy, laboured "is she ok" type breathing…)) and find them to be quite light and as the running/tri mags would say "responsive"; it's almost like I don't want to run slow in them because I know they're not meant for slow running - -ok, maybe a bit of an overstatement, but hey..


SWIM: Nothing too exotic or unusual here - tri shorts (2XU or Quintana Roo) with tri top, ear plugs (I SO hate getting water stuck in my ears - but have found "Swim Ear" to be great when I do) and Speedo pink (I simply LOVE pink!) swim cap (in the interest of trying to avoid turning my hair green or becoming chlorine ravaged).


TRAINING: I started my "Tri Training" for 2010 in the third week of February based on a programme I put together based on a variety of sources including Joe Friel's "Your First Triathlon" (and excellent book!). After my first tri in April, I've changed my training somewhat (I was REALLY surprised at how difficult I found the tri - given I can quite "easily" do a 3+ hour session in the gym) to incorporate workouts at a much greater intensity (based on ideas contained in 4 week speed plan article "Triathlon 220" ran around the time of my first tri). I've most definitely been working out harder (not necessarily longer) than I was before. I am sincerely hoping my efforts will see me cut at least some time from my time for the Tames Turbo Race #1. Speaking of which....


RACES: My first triathlon was the Thames Turbo Race #1 - a sprint distance consisting of a 426m swim, 21km bike and a 5km run. My total time was 1:28:50 (30th in my age group of 49) - ok (I guess), but I think there's a fair bit of, shall we say, "room for improvement".


Race 1 Swim: My swim was about as bad as you're going to get (without drowning). After about 2 lengths (of the Hampton Open Air Pool) my goggles (Aqua Sphere Ladies Vista) started to fill and fog (despite my having sprayed them with "Aqua Sphere Antifog Solution" before leaving the flat). Maybe there was too much of a time gap between leaving the flat and my entering the pool; or it was the (VERY) cold morning air; either way, the fogging (and filling) meant that I had to stop in the shallow end to remove my goggles, "spit and smear" (could have saved myself £5!), put my goggles back on and carry on. I'd really hoped to be able to do at least every other length as crawl (or my version of it) but after the first length, with my heart pounding and breathing going to pot, I quickly reverted to "breaststroke" (i.e. my version of it which doesn't involve putting your face in the water). It's fair to say I did feel a (momentary) bit of "shame" at having to abandon crawl for breaststroke, but at the same time I also noticed others around me (we were at the back end of the first wave - i.e. those people with the slowest predicted swim times) breaststoking, so felt a bit better about my decision - at least I wasn't the only one! Similarly, I quickly came to the conclusion that it was better to survive the swim (through whatever technique (or lack thereof!) necessary) than attempt to carry on crawling. In hindsight, I think I may have panicked a bit, I probably could have crawled just a bit further. My swim time (which includes T1 (which was pretty high on the comedy factor - note to self - do NOT try to put t-shirt over helmetted head!!) was 15:22 - 393rd overall and 46th in my age group of 49 entrants. Me thinks Kona is some way off.



Race 1 Bike: I "jogged" from T1 with my bike (which really seemed to want to go in a direction different to where I was headed -- how do the elites make it look so easy??) out to the road where you mount your bike. Got on and started pedalling (as (hopefully) you'd expect!). Having had a few tumbles with my clipless pedals on my mountain bike, I opted (for my first Tri) to just go with plain pedals - no cages, no straps - just my trainers and the cheap plastic pedals that come with the bike. I felt quite strong on the bike, and managed to pass quite a few people. I finished the bike in 42:28 (which again includes the T2 time - which thankfully I found to be a bit more of a straightforward transition!) - 178th overall and 12th in my age group - -a MUCH better result than the swim.


Race 1 Run: Despite following the advice I'd received (and read) about spinning your legs in an easy gear at the end of the bike leg, setting out on the run, my legs felt pretty heavy. Obviously I pushed hard on the bike, but my legs felt a lot more tired than I was expecting. My Kinsei's (although great shoes), felt like 5lb bricks strapped to my feet. I was far more tired than I had expected to be - afterall, I did HOURS more than this in the gym!! Quite soon into the run I decided it was just about "surviving" and "getting around". As some of the people I'd managed to pass on the bike started passing me on the run, I became increasingly disappointed, but more in a "I'll do better next time" way than a "I'm no good" way. Seeing the 1km marker, I was baffled - why did they put the 1km at what SURELY had to be AT LEAST 3km? Sadly, they didn't - it just felt that way. I carried some Jelly Babies ("JB") onto the run from my bento box (no points for spotting the Tri newby with "all the gear and no idea"..) convinced I'd need some for energy after the bike leg. I had the first JB shortly into the run but didn't like the sweet gooey mess it left in my mouth so spit it out; had a second which I partially chewed and allowed to "disolve" in my mouth (much better this way) and the third JB who I came to name "Mr Orange". No idea why other then (a) he (I'm assuming he, though never really checked) was orange and (b) I was pretty tired (and probably felt in need of "a friend" - needs must and all that). I trundled on, carrying "Mr Orange" around the course, eventually (how can 5km feel so LONG!) crossing the line with a run time of 31:00mins - 364th overall and 35th in my age category. For his efforts, Mr Orange got eaten shortly after crossing the line.


Race 1 Impressions:

(Race) I did my first Tri and I'm pleased that I did (it's no longer in my rather large "one day" pile). The race was really well organised, the marshalls extremely helpful, friendly and willing to answer what I'm guessing must (sometimes) seem like pretty basic questions. Equally important (in my books) was that the "race population" (by which I mean the participants in the race) seemed quite friendly and extremely inclusive - I saw everything from top elites (on their VERY expensive bikes (I am SUCH a sucker for the kit!!)) to (what I'm assuming were) first timers on mountain/hybrid bikes. I really enjoyed the event - so much so that I signed up for races 2 (3 May), 3 (31 May) and 4 (30 August) in the Thames Turbo 2010 series.

(Me) I found the race much harder and more challenging than I'd expected. I had assumed (wrongly!!) that the hours I spend in the gym swimming, cycling and running every week would translate into my finding the event (of what I estimated would take me approximately 1.5 hours) to be relatively "easy" - I didn't. I'm sure the time I spend in the gym helps, but it didn't help as much as I'd thought (and hoped) it would. Maybe I wasn't training intensely enough, or maybe gym time just doesn't quite translate to biking and running on real roads (as opposed to stationary cycling and running on a treadmill).


ACTION PLAN:

(1) Up the intensity of my sessions;

(2) work on my swim;

(3) work on the bike to run transition;

(4) get comfortable with being uncomfortable; and

(5) t-shirt before helmet!